Date: 2025-05-30
AO: atlantis
Q: Hammer
PAX: Jonathan Wren, Hammerhead
FNGs: None
COUNT: 3
WARMUP: SSH, DQ, Down Dog -> WGS, Cobra Kai, 5 minute mosey. THE THANG: Four Stations, EMOM switch, 20 minutes of work (OYO but together) 1. 60# Sandbag, Single-leg Posted Deadlifts
2. 60# Sandbag Clean and Press
3. 30# (each hand) Farmer’s Carry
4. 20# Plate, Bulgarian Split Squats
MARY:
1. Freddie Mercury Double-taps (4ct, IC, 20)
2. Flutter Kicks (4ct, IC, 25)
3. Hollow Body (30 sec)
4. Low Plank (60sec)
ANNOUNCEMENTS: F2 event on Friday June 6, F3 Convergence Saturday AM June 7 – Hammerhead carpool will depart from atlantis at 0630.
COT: Doubt. I’ve been fumbling around looking for work for a few months now and it’s easy to have the doubts creep in. So I went looking for some motivational guidance to pass along to the men. Jocko had a gem buried in something I listened to. Listen to the doubts. Respect them. Don’t fear them, but understand where they’re coming from. Use that understanding to poke holes in your approaches, your preparation, use them to get better so when the time comes, you are prepared, you are ready and able to achieve success at the moment of criticality.
Tags: atlantis, Jonathan Wren, Hammerhead
F3 The Capital 